Sprinting, like all other movement, is a skill. But because sprinting is such a high-velocity movement, it merits a little extra consideration than most other movements. Proper sprinting prep and mechanics[more…]

The single-leg dead lift is pretty much what it sounds like — the dead lift using only one leg — with a few minor tweaks, of course. Most natural and athletic movements happen from a split stance, not[more…]

The swing shows you how to generate power/explosiveness from your hips and is a marvelous all-around fat-chopping device. It blends strength and cardiovascular efforts, a trait shared by few exercises.[more…]

The clean, a powerful hip-dominant movement, develops your ability to produce, reduce, and redirect force — a necessary athletic skill, even for non-athletes. The clean can also be a tremendous cardiovascular[more…]

To perform the snatch, you swing the weight back between your legs and bring it up over your head in one smooth, uninterrupted motion. This movement brings you to the pinnacle of your primal hinging progressions[more…]

The bodyweight squat is horribly overworked, and people generally lack the authentic mobility and stability to properly do one. So don’t be surprised when you discover that the goblet squat comes easier[more…]

The lunge isn’t a squat per se, but it’s still a knee, or quad, dominant movement, and it’s still an extremely valuable one at that. The lunge is effectively a squat taken from a split stance, or more[more…]

With a racked squat, you perform a squat with weight held in the rack position (in front of your chest). This squat is best done with two kettlebells, two dumbbells, or a sandbag. Racked squats stress[more…]

You should approach sprinting as an art to be practiced and nothing else. It’s not something to be thrown around loosely. Sprinting, when done right (and when done at the right times), ignites the metabolic[more…]

The broomstick drill shows you what a neutral spine should feel like. From the outside, a neutral spine should look like a relatively flat back — no excessive arching or rounding. The spine itself is still[more…]

The closest relative to the (two-arm/kettlebell) swing, the one-arm swing adds an additional grip challenge and rotary stability component (the ability to prevent rotation). Just like the two-arm swing[more…]

Is the push-up the perfect primal exercise? In many ways, yes, it is. It hits hard not only the primary pushing muscle group — chest, triceps, and shoulders — but also many unsuspecting parts of the body[more…]

The one-arm push-up develops strength in ways few exercises can. This movement requires total body control, intense focus, and raw strength. The one-arm push-up is much more than a party trick. This exercise[more…]

No one can ignore the bench press or deny its effectiveness. Admittedly, this exercise isn’t for everyone, but for those who have the shoulders for it, the bench press offers huge strength returns. You[more…]

The racked lunge not only lets you load more weight onto the movement, but it may also provide an additional challenge for your core — especially if you’re using two different size weights. You’ll know[more…]

Everyone should be able to do pull-ups, with very few exceptions. The pull-up is by all accounts one of the best back and upper body strengthening exercises. It is an exercise of the ages, if there ever[more…]